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Wednesday, September 1
 

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Stretching

Stretching is a great way to both increase your flexibility and relax your muscles. The exercises can be done daily (or at least three times per week) and only after your muscles are warm, such as after a workout or a hot shower.

Do not bounce when you stretch. Instead, hold each stretch for 10-30 seconds to the point of mild discomfort or where you "feel" the stretch. The muscles should be stretched so that the pull is felt in the center of the muscle, not at the joints. Take it slow, relaxing and exhaling as you go into a stretch, then breathing normally.

Low Back
  • Hands behind thighs
  • Pull knee to chest
  • Press low back into floor
  • Hamstring
  • Keep knees straight
  • Press chest to thigh
  • Eyes focused on feet
  • Groin
  • Keep low back flat
  • Eyes focused on feet
  • Press knees towards floor
  • Calves
  • Keep low back flat
  • Back leg is kept straight
  • Gently press hips forward
  • Quadriceps
  • Hold onto the wall for balance
  • Grasp leg above the ankles
  • Pull leg up and back
  • Torso
  • Knees shoulder width apart and slightly bent
  • Pull elbows behind head
  • Bend from hips to the side
  • Upper Back
  • Interlace fingers at shoulder height
  • Turn palms outward
  • Extend arms forward
  • Chest
  • Interlace fingers behind back
  • Gently lift arms up
  • Triceps
  • Bend arm overhead
  • Grasp elbow of arm
  • Gently push elbow down
  • Neck
  • Eyes focused forward
  • Tilt head to the side
  • Ear to shoulder


  • Disclaimer:
    The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.






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